Superfood: Watermelon

While a big cup of ice cream may be one of the sweetest summer treats, it can do some not so sweet things to the midsection. For a lighter refreshment, trying biting into a slice of watermelon. At only 48 calories per cup, this fruit packs in nutrition without packing on calories. And despite playground rumors, it's even okay to eat the seeds.

But this summer staple does more than help heal the occasional boo-boo. Watermelon also contains lycopene, an carotenoid that's been shown to help protect the body from UV rays, cardiovascular disease, and cancerDietary tomato paste protects against ultraviolet light-induced erythema in humans. Stahl, W., Heinrich, U., Wiseman, S., et al. Institut für Physiologische Chemie I and Biologisch-Medizinisches Forschungszentrum, Heinrich-Heine-Universität Düsseldorf, Düsseldorf, Germany. The Journal of Nutrition 2001 May;131(5):1449-51.Nutraceutical properties of lycopene. Waliszewski, K.N., Blasco, G. Unidad de Investigación y Desarrollo en Alimentos. Veracruz, Mexico. Salud Publica de Mexico. 2010 May; 52(3): 254-265.
. To reap the maximum benefit from these compounds, try chomping on the rind, which tends to contain more of the powerful aminos.

Melon Out — Your Action Plan

Thanks to modern transportation (and some super-cool greenhouse action), watermelon is available virtually year round in any climate. For the most flavorful and freshest slice, look for local watermelon during the peak months of June through November. To get more lycopene from a cut melon, refrigerate and eat within seven days, because lycopene content (and juiciness!) decrease significantly with storage.